[quote]Jim Wendler wrote:
We are releasing an official app; we are working with professionals in order to do it correctly.[/quote]
iPhone AND Android ?
[quote]PrivateDuke wrote:
Just starting 5/3/1 after SS and playing around for 3 months with stalled lifts and just want to check if I have everything in order choosing exercises and stuff. I usually train 2x a week, with once every 2/3 weeks a third day which I’ll use for some assistance exercises. I am using the Excel sheet by Jon K / Poteto for the % so I guess thats in order.
Day 1:
Squat 5/3/1
Benchpress 5/3/1
Pendlay Row 3x10
Weighted dips 3x10
Day 2:
Deadlift 5/3/1
Military Press 5/3/1
Incline DB press 3x10
Pull ups 5/3/1
Every 2/3 weeks an extra assistance and fun exercises day:
Olympic Squats 3x10
Powerclean 5x5
Snatch grip deadlift 3x10
Some arm work
Power snatches if I get around to it
[/quote]
I wouldn’t use the 5/3/1 loading parameters for chins/pull ups but other than that it looks fine.
Best way for incorporating chin/pull ups is to do a set of them after every set of whatever it is you’re doing IMHO.
Some random thoughts after a few months of 531:
- On 5 days rather than going for AMAP I instead try to do multiple sets of 5
- BBB is great on 1 day
- Inline pressing for assistance work on Military Press day is good bang for your buck
- Deload once every two cycles seems to be enough rest (although the consistent 8 hours sleep I get each day probably contributes to this)
- Milk and nuts are a great ways to get enough kcals
Hi Jim and All,
I am finishing a 12 week program in a couple weeks and want to buy 5/3/1 from Jim’s site. I am going to compete in my first meet around this time next year. Do you recommend buying the 2nd edition and the powerlifting edition, or just one of them? Any input is appreciated. Thank you!
Joe
^ sweet avatar.
Yeah buy them both, man. The second edition has a huge range of templates in it which cover any occasion. And the powerlifitng one should have valuable information as you prepare for your meet. Good luck!
Does anybody periodize to an extent by running 5/3/1 for a cycle or two and then moving to 3/5/1? I’m sure I’ve read of people doing it but what is perhaps the ideal ratio? I’m 19 weeks out from my first full PL meet and trying to get my plan together now. Any tips?
[quote]cscsDPT17 wrote:
Does anybody periodize to an extent by running 5/3/1 for a cycle or two and then moving to 3/5/1? I’m sure I’ve read of people doing it but what is perhaps the ideal ratio? I’m 19 weeks out from my first full PL meet and trying to get my plan together now. Any tips?[/quote]
If you dont have the PL edition, I recommend you get it. In that book he goes into much detail on how to use 5/3/1 for Competitive PL. He basickly breaks it up in 3 phases, off-season training, pre-meet training and meet preparation training. He gives detailed descriptions on how to set up each phase and what to focus on in each phase. He also gives more specifics on how to do the singles in the 3/5/1 set up. It does also contain info on how to lift in gear etc if your into that.
Besides its a good read like the other editions 
Have anyone tried to do push presses instead of overhead presses for this program?
Interesting note…
I am in my second cycle and both weight and reps for my final sets have increased, and significantly.
Example:
Cycle 1 BP: 333+ 225x7.
Cycle 2 BP: 333+ 230x10.
Deads, Presses, and Squats all had a similar jump in weight and reps…
Very intradesting… hrmm…
Anyhow, so far so good, results seem spectacular just 6 weeks in.
[quote]panzerfaust wrote:
[quote]Trev71 wrote:
Thanks. I feel as though I have a solid starting base at this point in time…
Q: When starting the 531 training program, on the + reps, what is a standard range that I should feel comfortable with ? in other words, my hitting of 7-8 reps on the 5+ and 3+ training sets, is that about what I should expect or is that a bit low/high? I’m just curious if my weight calculations are solid. Keeping in mind here I am on the ass end of week 2, so I have not had time to build into the program yet…
I want to ensure I am starting out on the right foot… trying to make the absolute best over this next year.
I’ve read guys hitting 10+ reps… makes me wonder if I started a bit high across the board, though, I did the calculations of 90% of my 1rm (and I was honest about my 1rm… shocking, I know)
Thanks…[/quote]
I have been using Full Body 531 since January 2nd and when I started I was often in the 10-12 range on 55x week, 7-9 range on 33x week, 5-7 range on 53x week.
Now, many cycles down the track, I am happy with reps in the 6-9, 4-6, 2-4 range respectively. [/quote]
[quote]matias95 wrote:
Have anyone tried to do push presses instead of overhead presses for this program?[/quote]
I have, and they made me weaker. I get much better results when keeping them strict
[quote]Chris87 wrote:
[quote]matias95 wrote:
Have anyone tried to do push presses instead of overhead presses for this program?[/quote]
I have, and they made me weaker. I get much better results when keeping them strict[/quote]
I tried them, didn’t like then as it is diffiult to standardise the amount of leg drive used as the weight gets heavier.
Yesterday I got a 600lb deadlift, something that has been a goal of mine probably since I started 5/3/1 (3 years ago?). I ended the day with a 425 squat, 365 bench, and of course the 600 deadlift.
I should also say, this was not an official meet. Me and a buddy were going to do a “real” meet, but as it got closer, we both came to the realization that we could run our own meet, save money (this was a big factor), and probably have a really good time. The gym we ran this out of has very good equipment, and a lot of it. We had about 16-18 lifters, guys and girls. We wrote names on a white board, put openers up, and got to it. Lifts were spotted and called just as they would be at a meet. Really the only thing we didn’t do was weigh in or wear singlets.
Truth be told, I don’t know if I will ever do an official meet. I thought I was interested in it, but FOR ME, at least right now, I realized the only reason I was doing the meet was to make the lifts “official”- this became a non-factor for me as I thought about why I lift.
Nice job! Whats your weight? 3 years on the same program is pretty good. Did you ever make any tweaks to the actual 531 lift, or did you just mix up the assistance every now and then?
I agree with you on the whole making lifts official thing. I don’t know why so many say gym PRs don’t mean anything. You should be proud of a PR regardless whether it was done in front of judges or not.
Thanks man. Weight 212-214, something in there. 5’9".
That’s pretty much how I feel, I know my lifts were good- squat hit depth and was actually fast, bench was solid, deadlift wasn’t hitched, etc.
Now I will shift gears a little bit, I let myself get out of shape a bit. The last month or two it’s gotten pretty annoying actually, getting winded doing things that I shouldn’t get winded doing, but I just kept telling myself that I’d take care of it after the meet. Regardless if I hit my 600 I was going to change things up, get some running in, etc- just really happy the way things worked out with getting the 600 before shifting gears. Now when I lose a little weight and my lifts drop some, I won’t freak out so much.
Congrats on the 600 DL dez6485.
Also your private meet sounded like a lot of fun.
[quote]roon12 wrote:
[quote]Chris87 wrote:
[quote]matias95 wrote:
Have anyone tried to do push presses instead of overhead presses for this program?[/quote]
I have, and they made me weaker. I get much better results when keeping them strict[/quote]
I tried them, didn’t like then as it is diffiult to standardise the amount of leg drive used as the weight gets heavier.[/quote]
Thanks alot, I guess I should stay with strict presses then.
Everyone here needs to check Wendler’s site for High Frequency 5/3/1. Looks awesome.
[quote]Steel Nation wrote:
Everyone here needs to check Wendler’s site for High Frequency 5/3/1. Looks awesome.[/quote]
Can’t spot it?
[quote]panzerfaust wrote:
[quote]Steel Nation wrote:
Everyone here needs to check Wendler’s site for High Frequency 5/3/1. Looks awesome.[/quote]
Can’t spot it?[/quote]
http://www.jimwendler.com/wp-content/uploads/2012/12/frequencyproject.pdf